While ultra-processed foods often get a bad rap due to their association with health issues when consumed in excess, there are some that can still fit into a balanced diet, especially if you choose them wisely. Here are 5 ultra-processed foods you can eat in moderation, without completely derailing your health goals:

1. Dark Chocolate

• Why it’s okay: Dark chocolate with a high cocoa content (70% or higher) can be a good source of antioxidants. It’s rich in flavonoids, which have been linked to improved heart health. Choose dark chocolate with minimal added sugar and enjoy a small piece for a satisfying treat.

2. Frozen Vegetables

• Why it’s okay: While technically processed, frozen vegetables retain most of their nutrients because they are flash-frozen shortly after being harvested. They are often just as nutritious as fresh vegetables and can be a convenient and affordable option for adding more vegetables to your diet.

3. Canned Beans

• Why it’s okay: Canned beans are an excellent source of protein and fiber. Opt for varieties with no added sugar or excess sodium, or rinse them before use to reduce sodium content. They’re a great pantry staple, especially for quick and easy meals.

4. Whole Grain Breakfast Cereals

• Why it’s okay: Choose whole grain cereals that have minimal added sugar and contain beneficial fiber, like oats, bran, or quinoa-based cereals. Many breakfast cereals can be fortified with vitamins and minerals, making them a nutritious and easy breakfast option when combined with fresh fruit or yogurt.

5. Greek Yogurt

• Why it’s okay: Greek yogurt is a processed food but can be quite nutritious, offering high protein content and probiotics for gut health. Opt for plain, unsweetened varieties to avoid excess sugar, and you can add your own fruit or nuts for flavor.

Bonus Tip:

For most ultra-processed foods, it’s important to check labels for additives, artificial colors, and preservatives. Moderation is key, and opting for minimally processed versions whenever possible is usually a better choice for overall health.

Do you have any favorites from these or others you’d like to include in your diet?

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